Uncooked quinoa vs Cooked couscous

Uncooked quinoaCooked couscous
Same weightSame caloriesOne serving

In short

Gram for gram, there are 3.3 times as many calories in uncooked quinoa as in cooked couscous (368 vs 112 in 100 g). Both get most of their calories from carbohydrate.

More in uncooked quinoa: manganese, copper (14×), magnesium, folate (12×) and 14 more. More in cooked couscous: selenium (3.2×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Uncooked quinoa368 cal

14.1 g protein · 64.2 g carbs · 6.1 g fat

Cooked couscous112 cal

3.8 g protein · 23.2 g carbs (0.1 g sugars) · 0.16 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%50%100%
  • Manganese2 mg · 0.084 mg
    88%4%
  • Copper0.59 mg · 0.041 mg
    66%5%
  • Magnesium197 mg · 8 mg
    47%2%
  • Folate184 µg · 15 µg
    46%4%
  • Phosphorus457 mg · 22 mg
    37%2%
  • Selenium8.5 µg · 27.5 µg
    15%50%
  • Zinc3.1 mg · 0.26 mg
    28%2%
  • Vitamin B60.49 mg · 0.051 mg
    29%3%
  • Thiamin (B1)0.36 mg · 0.063 mg
    30%5%
  • Iron4.6 mg · 0.38 mg
    25%2%
  • Riboflavin (B2)0.32 mg · 0.027 mg
    24%2%
  • Protein14.1 g · 3.8 g
    28%8%
  • Fiber7 g · 1.4 g
    25%5%
  • Vitamin E2.4 mg · 0.13 mg
    16%1%
  • Carbohydrates64.2 g · 23.2 g
    23%8%
  • Choline70.2 mg · 3.3 mg
    13%1%
  • Potassium563 mg · 58 mg
    12%1%
  • Pantothenic acid (B5)0.77 mg · 0.37 mg
    15%7%
  • Total fat6.1 g · 0.16 g
    8%<1%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Saturated fatlimit0.71 g · 0.029 g4%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit5 mg · 5 mg<1%·<1%
  • Calcium47 mg · 8 mg4%·1%
  • Vitamin A1 µg · 0 µg<1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0 µg · 0.1 µg0%·<1%
  • Niacin (B3)1.5 mg · 0.98 mg10%·6%
  • Vitamin B120 µg · 0 µg0%·0%

Reported for only one of the two, so not compared: vitamin C.

From USDA FoodData Central: Uncooked quinoa (SR Legacy 168874), Cooked couscous (SR Legacy 169700). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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